Week 2 Phase 3

Deadlift day:
Warm up w/ Kettlebell swings

Box Deadlifts (got these from Juggernaut Strength, not sure if I'm doing them right)

135 x 5

225 x 3

315 x 5

335 x 5

355 x 5

375 x 5

Paused Deadlifts (these you pull from the floor and pause a couple inches off the floor and then pull to lockout, very challenging)

315 x 5, 5, 5

Reverse Hyperextensions

170 x 6, 6, 6

Ab wheel x 6, 6, 6 (full reps, no pec pain)

Squat day #2:

Warm up w/ Goblet squats

Oly squats (high bar, narrow, deep squats, no belt)

135 x 5

225 x 3

315 x 2

335 x 6, 6, 6, 6

Paused squats (powerlifting style w/ pause in hole)

135 x 5

225 x 3

275 x 2

305 x 6, 6, 6

Bench day #2

Warm up w/ Kettlebell windmills

Medium grip bench (pinky finger on 32" rings)

45 x 10

135 x 5

185 x 3

225 x 2

275 x 1

295 x 5, 5, 5, 5 (no pec pain!!!!)

1 Board competition bench (middle finger on 32" rings)

295 x 5, 5, 5 (pec felt OK, this is the widest I've tried benching since the tear)

Body rows x 8, 8, 8, 8

French press
45 x 10
95 x 10
115 x 10 (felt some major pain in left shoulder so I quit these for now)

Overhead dumbbell press (standing)
55s x 10, 10